# Foods That Help Sleep

> Experts say pistachios, melatonin-rich foods may improve sleep quality.
- Title: Foods That Help Sleep · Newsweek | Shortify
- Summary: Experts say pistachios, melatonin-rich foods may improve sleep quality. Pistachios and foods high in melatonin, tryptophan, and magnesium could support…
- Keywords: pistachios, melatonin, tryptophan, magnesium, sleep, food, sleep quality, sleep benefits, Foods, Help, Newsweek
- Source: Newsweek — https://newsweek.com/foods-help-you-sleep-better-experts-12599783
- Published: 2026-10-23T16:01:01+00:00
- Read time: 1 min
- Topics: pistachios, melatonin, tryptophan, magnesium, sleep, food, sleep quality, sleep benefits
## Pistachios and Sleep
A recent review suggests pistachios may improve sleep due to their nutrient profile.

> A recent review, published in Cambridge University Press online in September, made the conclusion that pistachios could be a "promising whole food intervention for improving sleep due to their favorable nutrient profile."
## Key Sleep Compounds
Melatonin, tryptophan, and magnesium are compounds linked to better sleep quality.

> Melatonin is the hormone that "signals to our body that it’s nighttime".
## Pistachio Benefits
Pistachios contain vitamin B6, magnesium, fiber, phenolic compounds, and phytomelatonin.

> Pistachios are rich in vitamin B6, magnesium, fiber, phenolic compounds, and phytomelatonin.
## Sleep Research Gaps
No studies confirm pistachios improve sleep; human trials are needed to validate effects.

> No one has yet tested whether eating pistachios improves sleep in rigorous controlled trials.
## Tart Cherry Juice
Tart cherry juice may improve sleep, but results are mixed and studies are small.

> Some studies have found benefits from drinking about eight ounces of tart cherry juice twice a day.
## Kiwis and Sleep
Two kiwis about an hour before bed have shown some sleep benefits in small studies.

> Two kiwis about an hour before bed have shown some benefits in small studies.
## Magnesium and Sleep
Magnesium is involved in melatonin production and may improve sleep quality.

> Magnesium is an "essential mineral that is involved in production of melatonin".
## Foods for Sleep
Foods high in magnesium include nuts, seeds, legumes, and dark chocolate.

> Foods high in magnesium include nuts and seeds, legumes, low-fat dairy products, leafy greens, quinoa, dark chocolate.
## What Works
Overall healthy habits, not single foods, improve sleep quality.

> I’d focus on overall habits rather than any single food.
## Key takeaway

Pistachios and foods high in melatonin, tryptophan, and magnesium could support better sleep, but rigorous trials are needed to confirm effects.